What's New in Natural Foods

July 2008

Hello Everyone

After a long and unseasonably cold spring here in Minnesota, we're finally having real SUMMER, and I am thrilled! I've made a few trips to the some of the many Farmers' Markets the Twin Cities area offers. The goods have been a little slow in coming in because everything got in the ground a little later than usual, but there's still plenty of produce to be enjoyed. I hope you keep reading because I have some economical food tips at a time when food prices can promote sticker shock. And, don't forget the herbs-now's the perfect time to pick some up or grow your own.

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The Economics of Eating Well

In the past few weeks there's been a lot of press about how much food prices have increased. Some of you may have personally experienced a bigger food bill. In this country we have become accustomed to cheap food prices, so we are feeling this adjustment. But I maintain that eating healthy natural foods does not have to be overly expensive. Think about it: most bulk beans and grains, for example, cost less than $1.00 per pound. Brown rice comes out to only 15 cents per serving. Foods that are in season, from local producers, also tend to be less expensive -- so get creative with what's available. We came home from the Farmer's Market last week with fresh greens, spring onions, cheese and eggs - and had omelettes for lunch.

Packaging and advertising cost a lot of money, so by choosing natural foods that you prepare from scratch, you can save a bundle. And don't worry - it doesn't have to be time consuming or difficult, either. Click here for meals that feed four people for under $13.00. Many subscribers to Dinner with Jennette, my online meal planning service, have told me they are trimming their food expenses since signing up. In addition to reasonably priced ingredients, they tell me having meals planned out ahead of time and using the convenient shopping list keeps them from over buying.

Another interesting point I read about our climbing food prices, is that while conventional grocery profits are down, natural foods co-ops and grocery stores are experiencing an increase in sales. It seems that people are willing to pay more for good quality food, even in a recession. That's telling us something. The tide is turning, and people are paying more attention to health on many levels: personal, environmental, social, global. I find this a heartening antidote to gloomy economic news.

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Fabulous Fresh Herbs

Now is the season for a variety of fresh herbs. They're more available and less expensive, especially at the Farmer's Market. Better yet, grow them yourself. It's so easy. Get a few pots, a bag of dirt and some starter plants, and you'll have all you need for summer. I have parsley, basil and chives growing in pots on my deck, and it's been great to walk outside and snip them as needed.

Fresh herbs have a much brighter flavor than dried herbs, and can liven up almost any recipe. Use them in salads and soups, with meat and vegetables. See the July meals section for examples of how to integrate herbs into your meals. To keep your herbs fresh for the longest possible time, wash them and dry them well (I use a salad spinner), then set the stems in a glass of water, cover loosely with a plastic bag, and keep them in the refrigerator.

Fresh herbs all have unique properties that support health. For example, the volatile oils in basil have anti-bacterial properties. Lab tests have found that essential oil of basil is effective against pathogens that have become resistant to antibiotic drugs, including E. coli and Staph. Dill contains chemoprotective compounds called monoterpenes that work with antioxidants to neutralize carcinogens. Even common parsley is a great source of ergosterols, nutrients that help our bodies convert sunlight into vitamin D. And mint and rosemary both contain rosmarinic acid, which is particularly beneficial for people with asthma because it blocks production of certain pro-inflammatory chemicals and stimulates the production of prostacyclins that help keep airways open.

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Fragrant July Meals

It's no news flash that I like to cook. I'm always thinking of different ways to use ingredients and create novel flavor combinations. Once a new recipe gets the thumbs up from family and friends, it heads over to Dinner with Jennette. I'm doing fun things with fresh herbs this month: "Mojito Pork Chops," with fresh mint, "Catalan Baked Fish," with fresh oregano, "Summer Borscht," with fresh dill, and a delicious salad made with chick peas, tomatoes, black olives, lemon, and a mix of fresh herbs.

Because summer cooking should mean less time in the kitchen, meals this month also include more salads and faster cooking dishes, such as "Quick and Delicious Pork and Plantain Chili," "Salade Nicoise," and "Grilled Turkey Cutlets with Nectarine Salsa." Really tasty if I do say so myself.

Subscriptions to Dinner with Jennette include 12 complete meals each month-nutritious, delicious and economical.

As always, I'd love to hear from you. And please use the forwarding option to send this newsletter to anyone who might be interested in healthful food.

Thank you,
Jennette